Why Walking Matters: The Science Explained

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What’s new in walking research? In this episode we explore six recent research findings on daily step counts, walking patterns, sedentary time, green spaces, healthy aging, and the surprising effects of setting walking goals. 

Discover what scientists are learning, what the findings mean for your everyday walks, and how new technology is helping researchers better understand the way we move. Because even something as familiar as walking still has a lot to teach us.

Link to resources used in this episode

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Midlife often brings change. Whether it's menopause, an empty nest, a career transition, caring for aging parents, or simply wondering what comes next, this season of life can feel both exciting and uncertain.

In this episode we explore how walking can help us navigate life's transitions. We'll look at the science behind walking and mental well-being, the role movement can play during menopause, why walking may help spark creative thinking during periods of reinvention, and how a simple walk can provide space to reflect during times of change.

Walking won't solve every challenge we face in midlife. But it can offer something many of us need: time, perspective, clarity, and a way to keep moving forward—one step at a time.

I'll also officially introduce a new project inspired by this community and the many walking stories you've shared over the years.

Link to Resources Mentioned

As always, I'd love to hear from you.

What transition are you navigating right now, and how does walking help you move through it?

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

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Is a 10-minute walk around the block worth your time? Do you need 30 or 40 minutes to see benefits? And what happens when a walk becomes an adventure—or even a journey?

In this episode we explore the many purposes of walking, from the quick "exercise snack" that helps reset your day to longer walks that encourage creativity, exploration, reflection, and personal growth.

Drawing on scientific research and real-world examples, we'll look at how different types of walks can benefit our physical and mental health, why walking can boost creative thinking, and how some walks become the stories we remember for years.

Whether you have 10 minutes or an entire afternoon, this episode is a reminder that every walk counts—and that the best walk is often the one you actually take.

Link to sources used in this episode

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

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What if the most important journey isn't the one that takes you somewhere new, but the one that helps you find your way back to yourself?

In this episode I sit down with coach, outdoor enthusiast, and author Lea Appleton to discuss the transformative power of walking. Lea is the author of Walking & Wayfinding: Create Your Own Mindful Practice, One Step at a Time, a book that explores how walking can help us navigate uncertainty, embrace change, and discover meaning in our everyday lives.

Our conversation covers the inspiration behind her book, the concept of wayfinding, and why some of the most meaningful walks don't require a passport, a mountain summit, or even a destination. We also explore how walking can help us slow down, reconnect with ourselves, and cultivate a sense of wonder in a world that often moves too fast.

Learn more about Lea Appleton:

• Website: https://www.wildwayfinding.com/
• Book: Walking & Wayfinding: Create Your Own Mindful Practice, One Step at a Time

Have a walking story to share? I'd love to hear it.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

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September has a unique feeling, doesn't it?

The days are getting shorter, summer is winding down, routines are changing, and many of us feel an unexpected urge to start fresh. But why does September feel like a new beginning—even for those of us who haven't been in school for years?

In this episode, we explore the science behind the September reset and why this time of year may be one of the best opportunities to start, restart, or refresh your walking routine.

You'll learn how seasonal changes affect our bodies, including our sleep, energy levels, mood, and motivation. We'll also look at the psychology of fresh starts, why researchers believe certain times of year inspire us to pursue new goals, and how walking can help us navigate the transition from summer to fall.

Whether you've been walking consistently, taken a break over the summer, or are looking for the motivation to take your very first walk, this episode will help you embrace the season and take the next step.

In this episode:

• Why September feels like a fresh start
• The science of the "Fresh Start Effect"
• How changing daylight affects mood, sleep, and energy
• Why fall may be the ideal season for walking
• Simple ways to reset your walking routine this month
• A September Walking Reset Challenge you can start today

As the seasons change, maybe your walking journey can change too.

Lace up your shoes, step outside, and join me for a science-backed look at why September might be the perfect time to begin again.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

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Every week, I ask listeners to share their walking stories. This week, I'm sharing one of my own.

Join me as I take you along Old Jail Lane in Cape Cod, Massachusetts—a hike that reminded me why walking is about so much more than exercise. Along the trail, I'll share what I saw, what I was thinking, and why this particular walk will stay with me long after it ended.

This episode is also the beginning of something new. Inspired by the stories I've heard from walkers over the past year, I'm introducing a new subscription experience coming soon: short audio stories designed to be listened to while you walk. Think of them as companions for your next "exercise snack," the concept we discussed with registered dietitian Carol in last week's episode.

Whether you're walking around the block, exploring a local trail, or dreaming about your next adventure, this episode is a reminder that every walker has a story—and every step matters.

In this episode:

• My hike along Old Jail Lane in Cape Cod
• Why certain walks stay with us
• The power of walking stories
• A preview of an exciting new listener experience coming soon

Have a walking story of your own? I'd love to hear it.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

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 What should walkers eat to support their energy, health, and long-term goals? In this episode I sit down with registered dietitian Carol Nocella to discuss the science of nutrition, fueling your walks, healthy aging, and nutrition strategies for perimenopause and menopause. Carol also shares her personal walking story and how movement has influenced her own health journey.

Connect with Carol
pivotnutritioncoaching.com 

www.nourish.com 

hereandnowyoga.com

@coachcarolrd 

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

Send us Fan Mail

Can you walk too much?

If walking is one of the healthiest things we can do, is there ever a point where more isn't better?

In this episode, we're exploring what happens when walking goes from beneficial to potentially problematic. We'll discuss the difference between challenging yourself and overdoing it, the warning signs that your body may need more recovery, and why there is no magic number of steps that's "too much" for everyone and we'll play a game called Too Much or Totally Fine? You'll hear real-life walking scenarios and have a chance to decide whether the walker is pushing too hard or doing just fine.

You'll learn:

🚶 Why high step counts aren't automatically a problem

🦶 The most common walking-related overuse injuries

⚠️ Warning signs that you may be doing too much too soon

💤 Why recovery is an essential part of any walking routine

🎯 How to find the sweet spot between challenging yourself and staying healthy

Whether you're just getting started or you're regularly logging thousands of steps a day, this episode will help you build a walking routine that's sustainable, enjoyable, and supportive of your long-term health.

Link to Sources used in this episode

Connect with Why Walking Matters:

Website: https://whywalkingmatters.com

Instagram: https://www.instagram.com/why_walking_matters

Listen on Apple Podcasts, Spotify, Amazon Music, iHeartRadio, or wherever you get your podcasts.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

Send us Fan Mail

Walking doesn't have to mean laps around the neighborhood or another session on the treadmill.

In this episode we're exploring the many surprising ways people walk around the world—and why some of the best walking experiences happen when exercise isn't the goal at all.

Inspired by my experience attending the inaugural Jamaican Day Parade in Brooklyn, we'll look at how parades, festivals, open-streets events, and community traditions create opportunities to move more while celebrating culture, connecting with others, and having fun.

You'll discover:

🚶 Why walking often feels easier when it's part of a meaningful experience

🎉 How events like NYC Summer Streets transform city streets into giant playgrounds for walkers

🌎 The incredible story of Bogotá's Ciclovía, which closes miles of roads to cars every week and welcomes millions of people each year

🏅 The Dutch walking tradition that gets hundreds of thousands of people walking together every year

🤝 Why social connection, culture, and community can be powerful motivators for movement

Whether you're looking for new ways to stay active or simply want to rethink what "counts" as a walk, this episode will inspire you to find movement in places you may have never considered.

Because sometimes the best walk isn't the one you planned—it's the one that happens while you're busy living life.

Sources

NYC Summer Streets
https://www.nyc.gov/html/dot/html/pedestrians/summerstreets.shtml

Bogotá Ciclovía
https://elpais.com/america-colombia/2024-12-08/cincuenta-anos-de-la-ciclovia-de-bogota-ese-dia-fue-una-ruptura-en-el-imaginario-de-la-ciudad.html

Avond4Daagse (Netherlands)
https://www.avond4daagse.nl/over-ons/

Exercise Motivation and Adherence Review (Teixeira et al., 2012)
https://pubmed.ncbi.nlm.nih.gov/22726453/

Connect with Why Walking Matters:

Website: https://whywalkingmatters.com

Instagram: https://www.instagram.com/why_walking_matters

Listen on Apple Podcasts, Spotify, Amazon Music, iHeartRadio, or wherever you get your podcasts.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.

Send us Fan Mail

In this episode we explore the growing science of blue spaces—environments where water is a prominent feature—and what researchers have discovered about their effects on mood, stress, attention, and overall well-being.

You'll learn why a waterfront walk may feel more restorative than a walk through a busy urban environment, how water captures our attention in unique ways, and what studies reveal about the mental health benefits of spending time near rivers, lakes, beaches, and other waterways.

We'll also discuss practical ways to incorporate blue-space walks into your routine and how combining walking near water with mindful walking can create an even more enriching experience.

Whether you're fortunate enough to live near the coast or simply have access to a local pond, stream, or riverwalk, this episode may inspire you to seek out a little more blue space on your next walk.

Sources

Physical and Mental Health Effects of Repeated Short Walks in a Blue Space Environment:
https://www.sciencedirect.com/science/article/pii/S0013935120307076

A Systematic Review and Meta-Analysis of Blue Space and Health:
https://pubmed.ncbi.nlm.nih.gov/32971082/

The Neighborhood Effect of Exposure to Blue Space on Elderly Individuals' Mental Health:
https://www.sciencedirect.com/science/article/pii/S1353829220301301

Connect with Why Walking Matters:

Website: https://whywalkingmatters.com

Instagram: https://www.instagram.com/why_walking_matters

Listen on Apple Podcasts, Spotify, iHeartRadio, Amazon Music, or wherever you get your podcasts.

Check out WhyWalkingMatters.com Blog and become a subscriber for weekly walking tips! Share Your Walking Story Listen on YouTube 

Email us at: [email protected] to share topics you'd like to learn about.